The Open only has two more weeks left! What will we see this week? Deadlifts? Wallballs? Double unders?…

TIP: With daylight savings happening this past weekend and it staying lighter for longer in the evenings, make winding down for bedtime a priority! Turn off the TV and dim the lights in the hour before hopping into bed. You circadian rhythm might have taken a hit but it’s not hard to get back on track. Make sleep a priority!

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Monday 3/13

A) EMOM x 5 sets – power clean

– 1 rep building from 60-80%

+

E2MOM x 3-5 sets

– 1 rep building from 80-95+%

 

B) For time:

– 50 cal row

– 40 wallballs (20/14)

– 30 power cleans (135/95)

– 20 wallballs

– 10 power cleans

 

C) For efficiency: 60 banded pull-aparts

*Keep shoulders back and down.

 

Tuesday 3/14

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 6 @ 80%

 

B) Every 90 sec x 3-4 rounds each:

Station 1: 300/250m row

Station 2: 10-15 UB thrusters (95/65)

Station 3: 200m run

Station 4: 30-50 double unders

 

Wednesday 3/15

A) E3MOM x 5 sets – bench press

Set 1: 8 @ 60%

Set 2: 6 @ 65%

Set 3: 6 @ 70%

Set 4: 4 @ 75%

Set 5: 4 @ 80%

*After every set perform 8-10 supinated rings rows @ 2111

 

B) Every 6 minutes x 3-4 sets:

– 500m row

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

Thursday 3/16

A) E3MOM x 15 min

– 4 heavy TGUP (2/side)

– 8 bent over BB rows @ 2011

– 12 DB alternating death march

 

B) 20 minutes constant movement (60-70% pace):

– 400m run

– 20 sec handstand hold

– single arm KB waiters walk with other in front rack position

– 20 air squats

– 20-50 double unders

– 20 sec side plank per side

*Focus should just to consistently move well. Don’t worry about rounds.

 

Friday 3/17

Open Workout 17.4

 

Saturday 3/18

8am Masters CF

9am CrossFit

10am 17.4 Make-Up

11am Intro to CrossFit

 

Sunday 3/19

8am Endurance

Two weeks of the Open are down and we have three to go! 17.2 included a lot of #openmagic with PRs on bar muscle-ups. It’s exciting to see what this time of year can bring out in people. Five weeks is a long haul but let’s keep up our momentum heading into 17.3. I expect to see the barbell make it’s first appearance.

Programming for this week will continue to be heavy/technical on the front end of the week and lighter/more aerobic/less technical as we taper down and prepare for Friday. Make sure to join us for Friday Night Lights again at 6:30pm!

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Monday 3/6

A) E2MOM x 8 min – front squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 3 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – front squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+% (optional)

 

B) EMOM x 15-21 min (5-7 sets):

Min 1 – 12/9 calorie row

Min 2 – 5-10 chest-to-bar pull-ups

Min 3 – 10-15 wallballs (20/14)

 

Tuesday 3/7

A) E3MOM x 15 minutes (5 sets)

– power clean TnG clusters 1.1.1

*R10S between clusters – build heavier than last week

 

B) For time:

– 400m run

– 15 ground to overhead (185/125,155/105, 135/95, 115/75, 95/65)

– 800m run

– 15 ground to overhead

– 400m run

 

C) 2-3 sets for efficiency:

– 10 supinated ring rows @ 2111

– 20 banded pull-aparts

 

Wednesday 3/8

A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 3-5 muscle-ups negatives (5 sec descent)

Station 2 – strict HSPU x max reps (get at least 10-12)

OR 20 nose and toes handstand hold shoulder touches

OR 3-5 wall walks – stay in hollow position

Station 3 – L-sit x 30-45 seconds accumulated

 

B) 20 minutes constant movement (60-70% pace):

– 250m row

– sled drag down and back

– 200m run

– farmers carry down and back (70+/50+ per hand)

– 75 single unders

 

Thursday 3/9

A) E3MOM x 5 sets:

– 8 DB single arm overhead press per side @ 2111

– 8 DB/KB bent over rows per side @ 2111

– 8 BB good mornings @ 2011

 

B) Every 6 minutes x 3 sets:

– 500m row

– 15 burpee box jump overs (24/20”)

 

Friday 3/10

CrossFit Open Workout 17.3

 

Saturday 3/11

8am Masters CF

9am CrossFit

10am 17.3 Make-Up

 

Sunday 3/12

8am Endurance